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tonite

1rm zerker squat to a 16"box 317.5 lbs

russian kb swings 12-12-12

20-24-32 kg's

100 walking lunge unbroken with 10 kg kb in each hand

3 x 20 reverse hypers with 30lbs

4 x 25 red band sit ups

ghd max plank hold 18 seconds

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7/20 Endurance WOD

Warmup jog (All links WFS): [url]http://connect.garmin.com/activity/350767220[/url]
7 x Mesa Lane Stairs
1. 1:42 [url]http://connect.garmin.com/activity/350767232[/url]
2. 1:42 [url]http://connect.garmin.com/activity/350767238[/url]
3. 1:47 [url]http://connect.garmin.com/activity/350767251[/url]
4. 1:46 [url]http://connect.garmin.com/activity/350767263[/url]
5. 1:51 [url]http://connect.garmin.com/activity/350767277[/url]
6. 1:54 [url]http://connect.garmin.com/activity/350767286[/url]
7. 1:54 [url]http://connect.garmin.com/activity/350767297[/url]
Cool down jog back to cars.

Goal here was to get one more rep than the 6 we did the other day. Felt it that this was my third consecutive day of WODs. Time consistently crept up and starting at the 4th rep I had to walk a few stairs each round. Ready for a rest day tomorrow.

Claw

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[QUOTE=Cliff Miller;1182047]
after seeing a group of people at the wedding pretty close to our age and the general shape of most of them (round) i told my wife when we got home that i am so thankful for having found crossfit because it has allowed us to be in good enough shape to do what we do and not pay the price over the following couple of days due to aches and pains.[/QUOTE]

Cliff and Michael - Definitely agree with you on this. The folks we hang with are very fit but most of our peers are not taking care of themselves. On a recent camping trip, we met some very nice folks and spent a pleasant hour or two sharing cold beverages and talking about places we had been or were planning to go. We thought they were older than us. When we commented that we were getting up early to hike the next day, the husband commented that he used to like to be active but he had really slowed down since he hit 40. Jan asked him how old he was and he told us he was 43. Ouch!

Great work as usual, everyone.

7/29
WU:
Row 1000m; shoulder press 45 X10/ 60, 75 X5/ 90 X3; upper body mobillity
Lift:
Shoulder press 100, 115 X5/ 130 X6
Assist:
Shoulder press 75 X3X10
Pull-ups 10, 10, 7

7/30
WU: Row 1000m; upper body mobility; deadlift 45 X10/ 135, 165 X5/ 200 X3
Lift:
Deadlift 215 X5/ 165 X2X5
Assist:
T2B X2X10

First "successful" deadlift workout since I hurt my back. 215 felt heavy so I scaled back; it was a good decision.

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TUESDAY– JULY 30, 2013

Strength

Speed Front Squats- 2 Reps Every 30 Seconds x 10 @ 155

WOD

3RFT: 11:39

Hang Power Cleans x 10 @ 115

Front Rack Lunges x 20

Dubs x 40



Dubs really slow me down.... I really need to by my own rope!!!

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5 rounds

20 green band good morning
20 24" step up and down
then....
5 minutes banded belt walk

14:40 the banded belt walk is one of the evilest things our coach has come up with in a while

red band hamie curls 100

toe touches 50

was spanked by the end of this one

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7/31
WU: Row 1000m; bench press 45 X10/ 90, 110 X5/ 135 X3
Lift:
Bench press 145, 165 X5/ 165 X8/ 185 X3
Assist:
45# KB rows X3X10
Bench 110 X3X10
Cash out:
35# waiter carry X 25 yds/ 45# waiter carry by 25 yds

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Alden, gotta love the scaling. It's what lets us come back.

Today at Tribal: Warm up, dynamic stretches.

2 rounds untimed: 10 dips, 10 V ups, 10 Double unders.

Strength: 3X5 Back squat: 135, 155, 225
3X2 Back squat work negative and hold at the bottom: 245.
Quiet standing broad jumps

3 RFT:
50 kb w. 53#
25 Hand release push up. 2 minutes rest between each set.

Total Time: 14:35.

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12 Minute AMRAP/ Partners:

MB Burpee With Chest Pass x 5

MB OH Throw x 5

MB Underhand Toss x 5

MB Rotation Throws x 5 (Each Side)

MB Sit Up & Throw x 5

WOD

12 Minute AMRAP-Sleds @ 45/25 x 20 Yards

- Duck Walk

- Side Shuffle (Both Sides)

- Pull Throughs

- Forward Walk

- Backward Walk

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last nite

1 rm foot ball bar bench press mid grip 185 ... have been going up 5 lbs a week on this for the past 4 weeks :broc:

8-8-8 underhand t bar row

45-70-90

4 x 50 single red band pull aparts

3 x rm decline sit up

8-10-13

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8/1 Endurance WOD

3/4 mile warm up jog from Sheffield Reservoir to intersection of Gibralter and El Cielito.

25 mins as far as possible up Gibralter Road from a little past intersection of Gibralter and El Cielito. 2.1 miles, 826’ elevation gain: (WFS) [url]http://connect.garmin.com/activity/351775631[/url]

Cool down jog back to Sheffield Reservoir: (WFS) [url]http://connect.garmin.com/activity/351775642[/url]

Better than 12 min./mile pace going up Gibralter. I am aiming for average of 12 or 13 mins/mile for Pier to Peak, which equate to times of 2:38 to 2:51. Last time I did P2P in 2:47, which was a 12:40 per mile pace. Want to beat that this year.

Claw